Recovery.
You do not get fitter during the session, but during the recovery that follows it. Soreness, cold baths, sauna, stretching, massage: recovery is full of promises. We sort them out: what really speeds up your return to form, what soothes without changing much, and what your heart rate variability says about the state of your body.
Stretching: before or after exercise, and what does it do?
Before: dynamic stretches, because long static holds right before exercise sap your strength. After: for flexibility. And no, it won't really prevent soreness.
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Ice bath benefits: real recovery tool or just a fad?
Ice baths really do ease soreness and reset your mind — but right after lifting, they blunt your gains. When to use a cold plunge, and when to skip it.
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Sore muscles: how to recover faster
Light movement, sleep, enough protein: what really speeds up recovery from sore muscles (DOMS), what makes no difference, and when to start worrying.
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HRV: what is heart rate variability?
HRV measures the tiny variations between two heartbeats, the most accessible marker of your recovery. How to read it, and what makes it go up or down.
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Reading is good.
Measuring is better.
Everything the journal explains, the app tracks automatically, on your own data. The iOS beta is open to a small circle.
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